12/5/17

CrossFit Boro – CrossFit

L2 Skill/Strength

3 ROUNDS

12 BATWING ROWS

**3 SEC PAUSE @ TOP

12 SEATED ALT DB PRESSES

Warm-up

banded overhead distraction

3 rounds

6 cal row

10 sec handstand hold

10 sec plank

A: Turkish Get Up ( 10 MIN TO BUILD TO A HEAVY TGU EACH)

SCORE IS HIGHEST WEIGHT YOU CAN DO ON BOTH ARMS

AKA – 100 ON RIGHT 70 ON LEFT = SCORE OF 70

B: Metcon (No Measure)

EMOM FOR 21 MIN:

MIN 1: 20 HSPU SHRUGS

MIN 2: 20/14 CAL ROW

MIN 3: 20 ABMATS

Mobility

side deltoid smash

couch stretch

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